Friday, Sept. 4, 2026

cfelation

Sep 3

1 min read

Happy Birthday to one of our BEASTS (in a good way)!!! 9/4/80 age .46 - going on 39!!!

Warm up

Runners warm up

3 mins Cardio-any

39 flutters

39 Bicycles

39 Dying Bugz

39 Hollow Rocks

Run 1 lap

Michael Phelps

PVC

2 mins bands

BDAY WOD

2 Rounds of 23:

Power Cleans (55/75)

Shoulder to OH (55/75)

Double Unders (39 Singles)

Then,

46 Push Uos

EMOM - 3 Burpees!!!

WHOOT! WHOOT!! This is NASTY!

You Go Girl!

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